Warmup:
500M row
10 Cherry Pickers
10 Kickers
10 Bow to Bends
10 Iron crosses
10 Scorpion
10 PVC pass throughs
On Rig: On the rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Toe2Bar
Barbell warmup: With an empty bar perform 5 reps of: Good mornings, Kang Squats, RDL, Deadlift (bar to mid-shin), deadlift (bar to ankle). Put bar down, then pick up in Clean Grip and perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk
S/S/S:
Deficit Deadlifts
5X5
Increase weight ea set
Compare to 15 Feb
Video courtesy of Rogue Fitness. Our re-test of our 5X5 for Deficit Deadlifts should so a good increase in weight. Remember, keep that core tight and back as flat as possible at the bottom!
WOD:
5 Rounds:
5 Clean & Jerks (135/95)
10 Toe2Bars
Your goal for this WOD should be sub-10 Min (2 min or less per round). That means, the Clean & Jerks should be unbroken and Touch & Go. If that means scaling the weight, do so today. Today is about moving with a purpose more than it is about moving a lot of weight. If 135/95 is 70% or higher of your 1RM, scale back.
Scaling Options:
Bar weight -> 115/80 -> 95/65 -> as needed
Toe2Bar -> Kipping Knee Raises -> Laying Toe2Bar -> V-Ups
Joint Strike CrossFit 